Soluble Fiber in Cabbage

Cabbage is an inexpensive and nutritious vegetable.

Eating cabbage and other cruciferous vegetables regularly might lower your risk for cancer, according to the American Academy of Nutrition and Dietetics. Cabbage is a good source folate and vitamins C and K along with other antioxidants, and it also provides small amounts of potassium, vitamin B-6, manganese and both soluble and insoluble fiber.

Fiber Content

While fiber isn't digested, it does provide a number of benefits, including helping you feel full so you don't eat as much and lowering your risk for constipation, high cholesterol, heart disease and diabetes. Each 1-cup serving of chopped cabbage provides 2.2 grams of fiber, which is about 9 percent of the daily value for fiber of 25 grams.

Soluble vs. Insoluble Fiber

Soluble and insoluble fiber provide different benefits, so consume a mix of these two types of fiber. Soluble fiber comes from inside plant cells and forms a gel when it comes into contact with water, slowing the emptying of your stomach. Insoluble fiber comes from the cell walls of plants and adds bulk to your stool, keeping it moving through your digestive tract. The fiber in cabbage consists of 40 percent soluble fiber and 60 percent insoluble fiber.

Increasing Soluble Fiber

Consuming 8 grams of soluble fiber per day will provide you with heart-healthy benefits, according to an article published in the "American Journal of Clinical Nutrition" in 2002. The 0.9 gram of soluble fiber in a cup of shredded cabbage is a good start toward meeting this goal. Other foods that are high in soluble fiber include oatmeal, beans, berries, apricots, apples, plums, peaches, pears, oranges, mangoes, asparagus, sweet potatoes, peas, carrots, Brussels sprouts and broccoli.

Considerations

Eating large amounts of cabbage can cause flatulence, so vary your sources of fiber rather than relying on cabbage alone. Gradually increase your fiber intake along with your water intake and spread your fiber intake throughout the day or you may experience side effects including upset stomach, diarrhea, gas and bloating until your digestive system gets used to the increased fiber intake.